training 09_23_06

Saturday:
grappling / jiu-jitsu class
group stretch
live rounds

Sunday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 3x
form run droms

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
gpp session - jumping jacks / shuffle splits / burpees / mt. climbers -30 seconds each 2x
dead stop squats - 4 x 3
pause squats w/ xvest - 4 x 3
hang clean w/xvest - 6 x 3
snatch grip deadlifts - 3 x 5
pull-ups w/ xvest - 4 x 5-8 (use various grips)
muscle snatch - 3 x 8 w/ iron woody bands
glute ham raises - 3 x 5
med ball russian twists - 4 x 12
ab wheel - 4 x 6

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds

Wednesday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work
dumbell presses w/ iron woody bands - 6 x 4
push presses w/ xvest - 3 x 3
drop snatch w/ xvest - 3 x 3
snatch grip deadlifts - 3 x 5
dumbell single leg rdl's w/xvest - 3 x 5 each leg
dumbell side laterals - 3 x 12
dumbell pull-overs - 3 x 8
corner bar twists - 3 x 6
russian twists w/ old car tire - 3 x 6
tricep pressdowns w/ iron woody bands - 4 x 20

Thursday:
jump rope - 5 x 2 min. rounds w/ 45 second rest
tread mill tempo sprints

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
gpp - 4 min.
hang snatch w/xvest - 6 x 3
box squats w/xvest - 4 x 3
high box step ups - 4 x 3 each leg
snatch grip deadlifts w/xvest - 3 x 5
glute ham raises - 4 x 5
reverse hypers - 4 x 5
cuban presses - 3 x 8
ab wheel - 2 x 5
med ball v-ups - 2 x 15
med ball russian twists - 2 x 15